WOD

“Fight Gone Bad”
3 Rounds:
1 Minute – Wall balls (20/14)
1 Minute – Sumo deadlift high pull (75/55)
1 Minute – Box jumps (20/14)
1 Minute – Push Press (75/55)
1 Minute – Row for Calories
1-minute rest

Recipe of the Week:
This week’s dish is a little sweet and a little spicy! Try out this Sweet-and-Spicy Chicken With Roasted Sweet Potatoes and Asparagus.

Ingredients:
1 ( 3 1/2-to-4 pound) whole chicken, spatchcocked (back removed and chicken flattened)
Kosher salt and freshly ground black pepper
1/4 c. chili-garlic sauce
1 tsp. lime zest plus 2 tablespoons juice
1/2 tsp. grated fresh ginger (from a 1-inch piece)
2 tsp. pure honey
1 lb. sweet potatoes, cut into 1-inch chunks
1 tbsp. olive oil
1 tbsp. coriander seeds, crushed
1 lb. asparagus, trimmed and halved
Fresh cilantro, for garnish

Instructions:
1) Preheat oven to 425°F. Place chicken, breast side up, on a rimmed baking sheet. Season with salt and pepper.
2) Combine chili-garlic sauce, lime zest and juice, and ginger in a bowl. Transfer half the mixture to a second bowl (about 3 tablespoons) and stir in honey; set aside. Brush remaining mixture over chicken. Roast 20 minutes.
3) Toss together potatoes, oil, and coriander in a bowl. Season with salt and pepper. Scatter around chicken. Roast until an instant-read thermometer inserted in the thickest part of the thigh registers 165°F, 18 to 20 minutes. Season asparagus with salt and add to pan. Roast until asparagus is tender, 8 to 10 minutes. Let chicken rest 5 minutes before carving.
4) Serve vegetables and chicken garnished with cilantro and reserved sauce alongside.

“Laces Out”
For Time:
2250/1750 Meter row
150 Double unders
75 Burpees

Tomorrow’s Forecast:
Friday’s workout calls for wall balls, sumo deadlift high pulls, box jumps, push press, and rowing.

Throwback of the Week:
It’s hard to believe it’s already been 4 years since the Apollo skate night at Crystal Palace!

“Southpaw”
15 Minute Ladder:
4/4, 8/8, 12/12, 16/16, etc…
KBS (53/36)
KB Step-ups (24/20) (53/36)
10 Meter shuttle runs

Tomorrow’s Forecast:
Thursday’s workout calls for rowing, double unders, and burpees.

Recovery of the Week:
This week we have a 10 minute stretch routine focused on glutes and hips. Enjoy!

Back Squat
10 @ 45% of 1RM
10 @ 55%
5 @ 65%
5 @ 75%
Max Reps @ 85%
5 @ 75%
5 @ 65%
10 @ 55%
10 @ 45%

“Simple Plan”
3 Rounds:
75 Double Unders
50 Air Squats
35 Push-ups

Tomorrow’s Forecast:
Wednesday’s workout calls for kettlebell swings, step-ups, and shuttle runs.

Box Brief:
Weightlifting clinic is Thursday at 6:30pm with Coach Ricky. The 6:30 & 7:30pm classes are cancelled to accommodate. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).

Question of the Week:
Would you rather live without the internet or live without AC and heating?

Hang Squat Clean
Build to a heavy single

“Open WOD 13.4”
7 Minute Ladder:
3/3, 6/6, 9/9/, etc…
Power clean (135/95)
Toes to bar

Tomorrow’s Forecast:
Tuesday calls for squats, double unders, and push-ups.

Box Brief:
Congrats to Kelly for being the July Member of the Month at Apollo! Scroll down to learn more about Kelly.

Congratulations on becoming Member of the Month! AND our first post quarantine selectee.  We’re so happy we can get back to highlighting all our amazing members.

What was it about CrossFit that made you try it? And what kept you coming back for more?
So before I started crossfit I was doing fitness show competitions and was very strict with my diet and exercise programming. I was having weekly check ins with my coach who would collect my weight, measure my arms, legs, waist, hips, chest, and then do a fat pinch test. I was working out in the gym at least 2 hours everyday and taking a lot of supplements, even more around show time. Show time we would start taking water pills and cutting water intake. I realized after doing 2 shows without placing or even being looked at by judges just how unhappy and unhealthy I was. I made the decision that I was going to try something new. The idea of Crossfit sounded really amazing, something new and exciting to do everyday, instead of the same old monotonous routine I was used to. So I tried it out and immediately fell in love with Crossfit and never ever have I looked back. 

I keep coming back for too many reasons to list but the top reasons would be for the accountability from members, coaches, and having a scheduled time so I can’t procrastinate. I love the social aspects of seeing and talking to friends and always making new ones. I like that everyday is something new and exciting, rarely is there ever a repeated workout and if there is it’s fun to see the progress and push yourself to do better than the time before. I really love not having to think too much while there, I can solely rely on the coaches and the programming to tell me exactly what I need to do from the warm up to the workout and cool down. Lastly, I come back for the amazing coaching, since I joined over 5 years ago, I have had some really impressive coaches that take their time to help me perfect form and teach me new skills to advance in this sport.  

We happen to know that you work in the healthcare field. For those who may not know, what is it specifically that you do?
I am starting my 10th year of nursing and currently I am a NICU nurse which stands for neonatal intensive care unit, meaning I care for tiny humans born anywhere from 22 weeks and older. I provide care from basic feeding and growing infants to the sickest babies that require ECMO (heart and lung machine). I also work for an IV therapy company and provide people who had too much fun one night with IV fluids and meds to help them feel better and ready for another night out. I am also considering going back to school to get my doctorate in CRNA (certified registered nurse anesthetist) lots of acronyms hahaha! 

What is something about you that folks at the gym may not know?
Hmmmm so some people especially those who come to the 3:30 class know that I am super hyper-mobile. I have ridiculous mobility specifically in my ankles, elbows, hips, and legs. I have a very low squat depth that most people comment on and are shocked by, but to me it’s just normal hahaha. I also hate tying my shoes, its the last thing I do before working out and the very first thing I do after the workout is over. If you ever see me in or out of the gym most likely I’m either wearing shoes that don’t tie or my laces are undone. I’m also OCD about weird things, such as I have to have things set on even numbers (even though my lucky number is 11). Lastly, my chalk bag is a purple monster named Lilly. 

This is our favorite question to ask.  If you had to create your perfect workout, what would it be?       
Oooohhhhhh soooo many options! Well, I’ve been told that I like weird movements, so I would say something that involves burpees, box jumps, and squat cleans. My dream workout would probably look something like this: 
For time:
21 squat cleans (135/95)
15 box jumps (24/20)
9 burpees
21 box jumps
15 burpees
9 squat cleans
21 burpees
15 squat cleans
9 box jumps 

Do you have any advice for those just starting their CrossFit journey?
      Keep coming back!! Everyday is a victory for personal growth. No matter if you just show up to move and get through the workout or push out of your comfort zone, you are bettering yourself and taking strides toward your fitness goals. Use the community to keep yourself accountable and to motivate you to keep pushing yourself. Everyday you will see progress and it will make you want to keep coming back for more.

If you were making a list of places to travel, what would be at the top of your list? Why that place?
I would want to go to Railay Beach in Thailand. This place is a dream vacation for the luscious beaches, crystal clear blue waters, lots of fun things to do in  the city, caves to  explore, cliffs and mountains to climb, and as a certified diver I would love to do all the best scuba diving sites in the area. Plus, I’ve always wanted to stay in one of those cute bungalows over the water.

Goofy question time! If you were queen for the day, what would be the first rule that you would make?  
This is by far the hardest question ever!! I think I would have the rule to make everyone have a 3 day work week. Even though I already have a 3 day work week it would be nice for me to have friends off on my off days too…more fun for everyone! 

“Foot Locker”
5 Rounds:
9 Toes to bar
15 Wall balls (20/14)
-then-
5 Rounds:
9 Power snatch (75/55)
15 Overhead squats (75/55)

Recipe of the Week:
Here is another recipe that adds a little variety to your meals. We hope you all enjoy One Pot Chicken and Broccoli Quinoa.

Ingredients:
Chicken:
2 lbs boneless & skinless chicken breasts, cut into 1” pieces
1 tbsp olive oil, extra virgin*
1/2 tsp cumin, ground
1/2 tsp all spice (optional but good)
1/2 tsp himalayan pink salt
Ground black pepper, to taste
Quinoa:
2 medium onions, diced
3 large garlic cloves, minced
1 large carrot, shredded
1 tsp olive oil, extra virgin
1 1/2 cups quinoa, uncooked
3 cups boiling water
3/4 tsp himalayan pink salt
1/2 tsp cumin, ground
2 bay leaves

Instructions:
1) Preheat large deep skillet or a dutch oven on medium-high heat. Add Chicken ingredients and saute for 10 minutes, stirring occasionally. Drain liquid if necessary and cook until golden brown sides appear. Transfer to a bowl and set aside.
2) Add olive oil, onions, garlic, carrot and cook for 3-5 minutes, stirring occasionally. Add pre-cooked chicken, quinoa, water, remaining salt and cumin, and bay leaves; stir. Bring to a boil, cover, reduce heat to low and cook for 20 minutes.
3) Now it’s time to add broccoli. At this point quinoa should be cooked al dente. Add broccoli, stir, cover and cook for 5 more minutes. Serve hot.

“Starsky & Hutch”
3 Rounds: teams of 2
2 Minutes slam balls (35/25)
2 Minutes partner sit-ups (20/14)
2 Minutes bike for calories
2 Minutes rest

Tomorrow’s Forecast:
Friday’s workout calls for toes to bar, wall balls, power snatches, and overhead squats.

Throwback of the Week:
The Jenga tower can get impressively tall when it means your delaying the workout. It might be time to bring it back!

“Rapunzel”
5 Rounds:
25 Push-ups
15 Deadlifts (205/145)
2 Rope climbs

Tomorrow’s Forecast:
Thursday’s workout calls for slam balls, sit-ups, and bike.

Recovery of the Week:
Because we liked last week’s stretch routine so much we’re back with another from the guys at Mind Pump. The focus is on hips and shoulders, just like last week.